Health & Beauty | 6 November 20153 Barre Fitness Moves for Beginners Share article facebook twitter google pinterest Bring a barre workout to your living room, no ballet barre needed! Barre Fitness: Barre Exercises You Can Do Anywhere for Flexibility, Core Strength, and a Lean Body lets people take the proven workouts typically done at a ballet barre and re-purpose them for home or gym use. These workouts are great for those looking to build muscle strength and flexibility, tone and shape their bodies and find stress relief through physical activity. Here are three movements that make up barre fitness and will work your core and legs: SECOND POSITION SIDE BENDThis part of the warm-up helps to achieve lateral flexion of the spine, or side bending. It helps with your breathing as well because it opens up your lungs. This second position also prepares your legs for the thigh-strengthening series. SET UP AND BASIC VARIATION 1. Step your feet apart into a wide second position with your heels on the ground, keeping your hips above your knees and initiating a turn out from your hips. Your legs should be apart and wider than your hips. 2. Maintain a neutral spine and pull your abdominals in. 3. Keep your shoulders pressed down and level. Keep your ears over your shoulders and your shoulders over your hips. 4. Bend your knees over your feet and keep your hips above your knees. 5. Your feet remain flat on the floor with your weight distributed evenly over them. 6. Reach your arms straight above your shoulders with your palms facing each other and grab your wrist. 7. On an inhale, reach your arms up, straighten your legs, and bend to the right, bending your knees on an exhale. 8. Repeat to the left. 9. Straighten your knees on the way up and soften them on the side bend. 10. Repeat 4 times. SECOND POSITION PLIÉ WITH BALANCE This part of the warm-up helps to create a sense of balance and to warm up the feet and legs for the thigh-strengthening section. SET UP AND BASIC VARIATION 1. Drop your tailbone to a neutral spine and pull in your abdominals. 2. Keep your shoulders pressed down and level. Keep your ears over your shoulders and your shoulders over your hips. 3. Open your legs and separate your feet so they are wider than hip-width apart. 4. Keep your hips, knees, and feet aligned on top of each other. Distribute your weight evenly over your feet. 5. Place your hands on your hips with your shoulders pressing down and back. 6. Bend your knees over your feet and turn out from the hips. 7. Raise your heels and balance on the balls of your feet. 8. Keep your hips above your knees. Keep your abdominals pulled in. 9. Balance 4 counts and then straighten your legs. SIDE ARM PLANK The Side Arm Plank will help you achieve more trunk/abdominal strength and stabilization with a focus on the internal and external obliques. You’ll gain upper-body strength and endurance— especially as you gradually increase the amount of time you can hold a plank. SET UP AND BASIC VARIATION 1. Make a fist with both hands. 2. Take your right-hand fist to your left elbow and place your right elbow under your right shoulder with your right arm making an L-shape. 3. Turn on to the outside edge of your right foot. 4. Keep your hips stacked over each other with your legs straight and your feet flexed. 5. Step with a bent left leg in front of your right bottom straight leg. Your left foot should be flat on the floor. 6. Keep your ears over your shoulders and your shoulders over your hips. Keep your chin parallel to the floor. 7. Keep your hips, knees, and ankles stacked on top of each other. 8. Keep your body weight on the outside edge of the right foot. 9. With your shoulders stacked on top of each other, reach your top arm straight over your ear/above your shoulder with your palm down. 10. Keep your abdominals pulled in and your shoulders pressed down. 11. Hold for 10 to 15 seconds. 12. Repeat on the other side. Buy from an Online Retailer US: Step up to the barre and strengthen your core with 100 at-home barre exercises!Infused with elements of ballet, barre classes were introduced by Lotte Berk in the 1970s as a new way to combine dance with traditional exercise. Just about any barre class will involve a lot of reps of small, pulsing movements (lifting and lowering limbs a mere inch or two) at the barre, with a heavy focus on the legs, glutes, and core and emphasis on form and alignment. Barre Fitness provides 100 at-home barre exercises from the fundamentals to more complex moves with a focus on building strength and improving technique–no barre required! Trained at the ground floor of the prestigious Lotte Berk Method NYC (where barre fitness originated), Fred Devito and Elisabeth Halfpapp bring first-generation teaching and training experience and the acclaim of the Core Fusion(R) brand to this guide to at-home exercise, geared toward your fitness goals. This book breaks down the set ups, progressions, and sequences for all of the classic barre exercises to empower you to perform them at home with clear photographs and easy-to-follow descriptions and program routines. Each exercise explains the benefits and how they can be combined for different results. Learn how to integrate these barre exercises into your daily workout routine, while mindfully incorporating healthy eating and stress reduction habits, for living a healthier lifestyle regardless of your age or fitness level. Whether you want to tone and shape your muscles (without gaining muscle mass), build your core strength, lose weight, increase flexibility, combat aging, rehab from injury, or supplement your current fitness routine (or any combination of these), Barre Fitness offers the solutions you’re looking for. Share article facebook twitter google pinterest If you have any comments on this article please contact us or get in touch via social media.